Intermediate
Overhead Dumbbell Squat
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Overhead Dumbbell Squat activates muscles in your upper body and muscles in your lower body—including your hamstrings, adductors, quadriceps, and lower back muscles.
Exercise Instructions
-
Step 1
Hold a pair of dumbbells overhead with your palms facing each other. Hands should be slightly above shoulder width. The feet should be slightly wider than shoulder-width apart, with the toes pointing out. This is your starting position. -
Step 2
Keep your core tight and bring your hips back before bending your knees and squatting. Make sure the dumbbells remain above your head. Lower yourself down until your thighs are parallel to the floor or as far as you can go. Pause and return to the starting position.
Muscle Groups
Overhead Dumbbell Squat targets Delts, Glutes, Hamstrings, Quads, Traps as seen below.
Exercise Tips
- Don't let your knees bend inward.
- Make sure you complete the full range of motion in the squat.
- Do not bend your elbows while supporting the weight above your head.
Overhead Barbell Squat
Advanced
Dumbbell Squat
Beginner
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